Calcium is an essential nutrient that helps in the formation and maintenance of strong bones and teeth. It is also necessary for proper muscle and nerve function.

But what if you want to increase your calcium intake without the added calories? It’s never been this easy before.

What is Calcium?

Calcium is a mineral that is a vital part of a healthy diet. It is mostly found in dairy, seafood, and leafy greens. Apart from being essential for bone health, calcium also helps to regulate muscle contractions, nerve function, and blood pressure.

Why Do We Need Calcium?

Calcium is one of the most vital nutrients required by our bodies to maintain both our physical and mental health. Apart from helping the body maintain strong bones, it helps the body maintain healthy teeth, muscles, and nerves.

Calcium also plays an essential role in helping our blood to clot effectively. Studies have shown that women who consume inadequate amounts of calcium are at risk of developing osteoporosis later in life.

This degenerative disease is characterized by brittle, porous bones that are more susceptible to fractures. Therefore, it is essential for women to maintain a high intake of calcium throughout their lives to prevent this condition from developing.

How Much Calcium Do We Need?

The Recommended Daily Allowance (RDA) for calcium depends on your age and gender:.

Infants 0-6 months: 200 mg/day
Infants 7-12 months: 260 mg/day
Children 1-3 years: 700 mg/day
Children 4-8 years: 1,000 mg/day
Teens 9-18 years: 1,300 mg/day
Adults 19-50 years: 1,000 mg/day
Adults 50 years and over: 1,200 mg/day
Pregnant or breastfeeding women: 1,000 mg/day

Calcium-rich Foods Without the Calories

Calcium-rich foods are important to ensure our bodies maintain strong bones and stay healthy.

But what if you are watching your weight and don’t want to add unnecessary calories to your diet? Luckily, there are plenty of calcium-rich foods that are low in calories, making it even easier to increase your intake of this essential nutrient without the added calories.

Broccoli

Broccoli is one of the best sources of calcium for those who are calorie-conscious. A one-cup serving of cooked broccoli contains approximately 62 milligrams of calcium and only 55 calories.

Salmon

Salmon is an excellent source of calcium and omega-3 fatty acids. A four-ounce serving of salmon provides approximately 232 milligrams of calcium and 206 calories.

It is a must-try for those who want to give themselves a treat while still being mindful of their calorie intake.

Almonds

Almonds are a great source of calcium, with 75 milligrams of calcium per ounce. This healthy alternative to high-calorie nuts is rich in healthy fats, making it an excellent snack to take whenever you’re keen on losing weight.

Spinach

Spinach is a leafy green vegetable that is low in calories but rich in calcium. A one-cup serving of cooked spinach contains approximately 245 milligrams of calcium and only 41 calories.

It is an excellent choice for those who want to maintain a healthy lifestyle without breaking their calorie budget.

Nonfat Yogurt

Nonfat yogurt is an excellent source of calcium and only contains approximately 100 calories per serving. It’s a great option for adding to breakfast parfait or smoothies or snack time while adding healthy bacteria for gut health.

It’s a low-calorie, highly nutritious option for all fitness-conscious people.

Kale

Kale is a superfood that is low in calories and high in many essential nutrients, including calcium. A one-cup serving of cooked kale contains approximately 94 milligrams of calcium and only 36 calories.

White Beans

White beans are a good source of calcium, with 63 milligrams of calcium per half-cup serving. They are also rich in dietary fiber, healthy fats, and protein, making this legume the perfect low-calorie addition to any salad or soup.

Soy Milk

Soy milk is a good dairy alternative that’s low in calories and contains high levels of calcium and vitamin D. A one-cup serving of unsweetened soy milk contains approximately 120 calories and 300 milligrams of calcium.

Sardines

Sardines are small, oily fish that are a rich source of calcium with 325 milligrams of calcium per four-ounce serving.

Sardines are also rich in omega-3 fatty acids, which have numerous health benefits, including reduced risk of heart disease and stroke. Try adding sardines to your salad, crackers, or nanchos for a low-calorie option.

Oranges

Oranges are a great source of vitamin C and calcium. One medium-sized orange contains approximately 50 milligrams of calcium and only 62 calories. This fruit is juicy and refreshing, making it the perfect mid-day snack or a great addition to any meal.

Conclusion

Calcium is an essential nutrient required by our bodies to maintain excellent bone health and a healthy lifestyle.

Incorporating calcium-rich foods into our diet is a must for those who want to ensure their bodies receive enough of this essential nutrient. The good news is that there are many calcium-rich foods that are low in calories, making it even easier to ensure our calcium needs are met without the added calories.